The Union Box

Gym Information

Address:
6014 Ayers St
Corpus Christi, Texas 78415
United States
Phone:
361-814-4437
Website:
www.corpuschristifirefighters.org
Owner:
Local 936
Members:
1
Workouts Posted:
22

TrackMyPR member since July 16, 2014   -   22 workouts posted

Thursday, August 28, 2014

Class:
Daily Workout
Warmup:
10 minutes of active movement
Workout Name:
08/28/2014
Description:
Front Squats
5x5 @205
Back Squats
5x5 @225
Overhead Squats
5x5 @115

Conditioning
Mini Fran
21-15-9
Thrusters 65#
Pull ups
Cooldown:
10 minutes of active movement
Comments:
scale weight as needed
Performed by 0 athletes
Podium
Male:
Female:

Wednesday, August 27, 2014

Class:
Daily Workout
Warmup:
15 minutes of active movement
Workout Name:
08/27/2014
Description:
BARBELL WORK

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
Cooldown:
10 minutes of active movement
Comments:
WAYS TO SCALE

SCALE THE WEIGHT FOR THE SNATCH AND SNATCH BALANCE

SCALE THE WEIGHT FOR THE BACK SQUATS (MAYBE ITS JUST A BROOM STICK, CHOOSE THE RIGHT LOAD) SCALE THE PAUSE AT THE BOTTOM TO 2 SECONDS

SCALE THE HANDSTAND HOLD TO A ELEVATED PLANK POSITION (FEET ABOVE YOUR BODY I.E. ON A CHAIR, TIRE, OR BOX)

SCALE THE HANDSTAND PUSH UPS TO ELEVATED PUSH UPS

SCALE THE WEIGHT OF THE CLEAN & JERK

SCALE THE TOES TO BAR TO HANGING KNEE RAISES OR DO LYING LEG RAISES
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 26, 2014

Class:
Daily Workout
Warmup:
10 minutes active movement
Workout Name:
08/26/2014
Description:
Barbell Work

1) 3 Position Clean (Floor, Hang, Power Position do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Push Jerks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP rest 90 sec.(scale to 3 pull-ups/3 dips = 1 MU

1b) 3X5 Jumping Good Mornings use appropriate load rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#
Cooldown:
10 minutes of active movement
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

1 Member

Local 936